Coach Will prepares to teach the rope climb!

Coach Will prepares to teach the rope climb!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Push Jerk and Split Jerk

2. Warm-up F: 3 Rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Clean and jerk
2-2-2-2

Work your way up to a challenging double and then repeat for a total of 4x2 reps.

3. πŸ•"Gracie Mansion"πŸ•
100 double-unders
15 Clean and Jerks 135/93
75 Double Unders
10 Clean and Jerks 135/93
50 Double Under
5 Clean and Jerks 135/93

LIII:155/108
LII:AMRAP 2 double-unders (if you get to 100, move on to...)
AMRAP 2 power clean and push jerk (if you get to 15, move on to...)
AMRAP 1:30 double-unders (if you get to 75, move on to...)
AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...)
AMRAP 1 double-unders (if you get to 50, move on to...)
AMRAP 1 power clean and push jerk (if you get to 5, stop.)

Calculate an E1RM based on your working double, and use 60% of that weight.
πŸ‘‰Your goal is 225 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk.
LI: 10 x 3 muscle cleans and push press, resting 30 sec between efforts. Then practice double-unders for 5 minutes.

Have fun!
Β 

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